Thursday, January 10, 2019

Koda CrossFit

Strength:

A) 3×3 Strict Press (build)
B) 3×3 Push Press (build)
C) 3×3 Push Jerk (build)
D) 3×3 Split Jerk (build)

WOD:

E) Row
(pro: 3k, RX: 2500m, SC: 2k)

Every 2:00 (including 0:00)
do 10 Alt DB Hang Clean and Jerks (50/35)

Koda Jacked

A) Build to 1RM Power Clean
B) Build to 1RM Close Grip Bench

C1) 3×8-10 Dumbbell Floor Press
C2) 3×12-15 Russian KBS

D) 10-9-8-7-6-5-4-3-2-1 For Time
Strict HSPUs (Scale to HR Pushups)
Strict Pullups (Scale to Ring Rows)